111126

Evidently there are many of you following at home… Cool. In order to not be a dick I will be posting our Saturday WODs from now on. You don’t have to feel badly if you’re following, or be scared that I’ll send you a nasty email telling you this program is only for the super-ultra-elite exercisers. I’ll address this more next week, but good on ya. You’ve obviously found your way here because you’re using your noggin, so have at it. I would, however, like to have you post your results. This whole thing is basically an experiment that will be turned into a super-boring CFJ article at some point, and we need as many data points as possible. So the least you can do (at least before this thing isn’t underground anymore and I start charging $8,000 for a 3 hour seminar) is show me your numbers.

WOD 111126:

1) “Mini-Flight Simulator”

5-10-15-20-25-30-25-20-15-10-5 UB Double-Unders
For time.

2) 15 minutes to establish a 1RM Snatch (any style)

3) 3X3 Front Squats – heaviest possible, rest as needed

Notes: Warm up well before starting. Each of these sets should be near ME.

4) “Cindy”

20 minute AMRAP of:
5 Pullups
10 Pushups
15 Air Squats

Notes: Pushups are “hand release” – please make them relatively legit (you know what I mean). Concentrate on breathing and pacing while trying to do everything in quick, UB bursts. Instead of rushing out for the first 5 minutes, try to maintain a similar pace throughout the entire piece. 30+ rounds is the goal.

1) 2:27
2) 205….Went power and then went straight to 225, should have went with 215 first and going to need to use the squat with better technique to go any further with this lift.
3) 315….30 lb PR and felt I could have gone a little higher
4) 21 + 5 Push ups. This is actually a PR of like 2 rounds. Obviously the bodyweight AMRAP’s are my specialty.

Took 5 and some change. I suck at DU’s and not even sure I did this right.

2) 15 minutes to establish a 1RM Snatch (any style)

I got to my previous pr of 205#, attempted 215#, got it plenty high enough just didnt quite stick it, then ran out of time. Felt really good jumping the weight up and getting underneath despite feeling a little sore/tight and being tired as crap. First max attempt on snatch since ditching performance menu about 2 weeks ago and still felt pretty solid. Worked on this “setting my back” technique I have seen in videos and it seemed to help.

3) 3X3 Front Squats – heaviest possible, rest as needed

275#, 285#, 295#

Notes: Warm up well before starting. Each of these sets should be near ME.

4) “Cindy”

20 minute AMRAP of:
5 Pullups
10 Pushups
15 Air Squats

Notes: Pushups are “hand release” – please make them relatively legit (you know what I mean). Concentrate on breathing and pacing while trying to do everything in quick, UB bursts. Instead of rushing out for the first 5 minutes, try to maintain a similar pace throughout the entire piece. 30+ rounds is the goal.